Ukwelashwa ngokukhanya okubomvu kusebenzisa izakhiwo ezikhethekile zokukhanya okubomvu (okubonakalayo) kanye nokukhanya okucishe kube yi-infrared (okungabonakali) ukusiza ukuthuthukisa impilo. Abantu basebenzisa ukwelashwa ngokukhanya okubomvu ezintweni ezahlukene, njengokubuyisela emuva ukuguga kwesikhumba, ukusheshisa ukuphola kwamanxeba, ukwandisa amazinga amandla, ukunciphisa ukuvuvukala, ukuthuthukisa impilo yamalunga kanye nokulala kangcono ebusuku.
Sisafunda ukuthi ukwelashwa ngokukhanya okubomvu kusebenza kanjani. Izifundo zikhombisile ukuthi ukwelashwa ngokukhanya okubomvu kungaba nezinzuzo ezahlukahlukene nokuthi kuyindlela ephephile nengenabuhlungu yokuthuthukisa impilo yakho.
Ukukhanya kuye kwaziwa ukuthi kuthinta i-biology yethu ngezindlela ezahlukene. Isibonelo, inani lokukhanya elifinyelela emehlweni ethu lithinta ukukhiqizwa kwama-hormone okulala. Ukukhanya kuthinta nokuthi isikhumba sethu sikhiqiza umbala ongakanani. Ezinye izinhlobo zokukhanya zingasiza nemizimba yethu ukuthi yenze i-vitamin D. Ukukhanya kungasetshenziswa futhi ukuphula ikhemikhali ebizwa ngokuthi i-bilirubin kwezinye izingane ezisanda kuzalwa futhi kusetshenziselwa le njongo ezibhedlela emhlabeni jikelele. Ukukhanya okunamandla amakhulu kungasetshenziswa futhi ukubulala amagciwane nokubulala amagciwane ezindaweni.
Ukwelashwa ngokukhanya okubomvu kusebenzisa ukukhanya okukhethekile okuhlukile kweminye imibala yokukhanya. Ukukhanya okubomvu kanye nokukhanya okuseduze kwe-infrared kungangena ngokujulile ezicutshini zomzimba kuneminye imibala yokukhanya ebonakalayo, kufinyelele ezicutshini le mibala yokukhanya engenakukwazi.
Enye yezinzuzo ezingaba khona zokwelapha ngokukhanya okubomvu ukulala okungcono. Ukwelashwa ngokukhanya okubomvu kuye kwasetshenziswa ukusiza abantu balale iminyaka eminingi, kodwa muva nje ososayensi baqale ukucwaninga ngezinzuzo zokwelapha ngokukhanya okubomvu nokuthi kusiza kanjani abantu balale.
UkulalaUkulala kuyingxenye ebalulekile yokuba nempilo enhle. Ngokuvamile asicabangi ukuthi ukulala kubaluleke kangakanani, kodwa abantu abaningi bachitha isikhathi esiningi belele kunokwenza noma yini enye. Abantu abalala amahora ayisishiyagalombili njalo ebusuku bazochitha ingxenye yesithathu yempilo yabo belele.
Naphezu kokuthi ukulala kubaluleke kangakanani, asikaqondi ngokugcwele ukuthi kungani kubaluleke kangaka. Kodwa siyazi ukuthi ukulala kusiza ubuchopho bakho ukuthi bakhe futhi buqinise ukuxhumana, okukusiza ukuthi ucabange ngokucacile, ugxile kangcono, futhi ukhumbule izinto kalula. Ukulala kususa nobuthi obunqwabelana ebuchosheni bakho emini.
Kunezinhlobo ezimbili eziyisisekelo zokulala wonke umuntu anazo. Lezi zinhlobo ezimbili zokulala zenzeka ngemijikelezo futhi zifaka phakathi ukulala kwe-REM (rapid eye movement) kanye nokulala okungeyona i-REM (non-rapid eye movement).
Ukulala okungeyona i-REM kunezigaba ezintathu:
Isigaba 1: Lesi sigaba sokulala siwukuguquka kusuka ekuvukeni uye ekulaleni. Amaza akho obuchopho aqala ukwehla.
Isigaba sesi-2: Ngesikhathi sesigaba sesibili sokulala, amaza obuchopho bakho ahamba kancane nakakhulu. Amehlo akho ayayeka ukunyakaza, ukushaya kwenhliziyo yakho nokuphefumula kuyahamba kancane, kanti izinga lokushisa lomzimba wakho liyehla.
Isigaba 3: Amaza obuchopho ahamba kancane kakhulu esigabeni esijulile sokulala. Uzozizwa ukhululekile kakhulu futhi kuzoba nzima ukuvuka. Lesi yisigaba lapho umzimba wakho ulungisa futhi uvuselela khona.
Uphinde ube nokulala kwe-REM ebusuku, okwenzeka njalo nangaphandle ngenkathi ulele phakathi kwezigaba zokulala ezingezona eze-REM. Uma ulala isikhathi eside, kulapho ulala khona i-REM isikhathi eside futhi sijule khona. Yilapho kuvela khona amaphupho. Uba nokulala kwe-REM okwengeziwe njengoba kusondela ekuseni, futhi kuyindlela yokulala eseduze kakhulu nokuvuka.
Iwashi lomzimba
Umzimba wakho unewashi elidlula emjikelezweni njalo emahoreni angama-24. Isigqi se-circadian sithinta imisebenzi eminingi ebalulekile yebhayoloji emzimbeni, kodwa enye ebaluleke kakhulu ukulala. Isebenza ngokuvumelanisa nokukhanya, okusikhuthaza ukuba silale lapho kuba mnyama.
Izifundo zibonisa ukuthi ukukhanya kuthinta iwashi lomzimba, futhi ukukhanya okuningi ngaphambi kokulala kungenza kube nzima ukulala. Manje sesiyaqonda ukuthi umbala wokukhanya nawo ubalulekile. Ukukhanya okuluhlaza okwesibhakabhaka, okunamandla aphezulu kanye nobude obufushane besikhathi, kuye kwabonakala kumisa ukukhiqizwa kwe-melatonin, i-hormone esetshenziswa yi-circadian rhythm ukukhuthaza ukulala.
Lokhu kusho ukuthi ama-smartphone aseqala ukuza nezilungiselelo ezinciphisa ngokuzenzakalelayo inani lokukhanya okuluhlaza okwesibhakabhaka esikubonayo ngaphambi kokulala. Abantu basebenzisa lezi zilungiselelo ukunciphisa ukuchayeka ekukhanyeni okunamandla aphezulu ebusuku nokulala kahle.
Ukuphazamiseka kokulalaUbuthongo bubalulekile empilweni yakho futhi bukusiza ukuthi ululame. Izinkinga zokulala zingaba nomthelela omubi kakhulu empilweni yakho. Ukungalali isikhathi eside kungaholela ezinkingeni eziningi zempilo, okuhlanganisa:
Umfutho wegazi ophakeme
Isifo senhliziyo
Isifo sikashukela
Ukucindezeleka
Ukukhuluphala ngokweqile Abantu abanenkinga yokulala noma yokungalali kahle banamathuba amaningi okuba nezinye izinkinga zempilo.
Ingabe Ukwelashwa Nge-Red Light Kukusiza Ulale?
Ukwelashwa ngokukhanya okubomvu kusebenzisa izinhlobo ezikhethekile zokukhanya okubomvu nokuseduze kwe-infrared (NIR) ukusiza ukwenza amangqamuzana abe nempilo enhle nokuthuthukisa impilo iyonke. Kuvame ukusetshenziselwa ukusiza abantu balale kangcono.
Nakuba ukwelashwa ngokukhanya okubomvu ukuthuthukisa ubuthongo kuyindlela entsha yobuchwepheshe, sekuvele kunezifundo eziningana ezibonisa ukuthi kuyasebenza. Olunye lwezifundo zokuqala zokubheka lokhu kusetshenziswa kobuchwepheshe bokwelapha ngokukhanya okubomvu lubheke umthelela obunawo eqenjini labadlali bebhola lomnqakiswano besifazane abaphambili. Kulolu cwaningo, abadlali bahlukaniswe ngamaqembu amabili. Iqembu elilodwa alizange lithole ukwelashwa ngokukhanya okubomvu, kanti elinye iqembu lathola ukwelashwa ngokukhanya okubomvu okuphelele imizuzu engama-30 njalo ebusuku amasonto amabili.
Abacwaningi base bebheka ukuthi abadlali bangadlala kahle kangakanani, ukuthi balele kahle kangakanani, nokuthi amazinga e-melatonin ayengakanani egazini labo. Bathole ukuthi iqembu elathola ukwelashwa ngokukhanya okubomvu lithuthuke kakhulu ekuzivocavoceni isikhathi eside kuneqembu elingakutholanga. Iqembu elathola ukwelashwa ngokukhanya okubomvu nalo lathi ikhwalithi yabo yokulala ithuthuke kakhulu ngemva kwamasonto amabili okwelashwa. Amazinga e-melatonin egazini lalabo abathola ukwelashwa ngokukhanya okubomvu nawo ayephakeme kakhulu kunalabo abangazange bakuthole ukwelashwa.
Kube nezifundo eziningana ezincane ezibonisa ukuthi ukwelashwa ngokukhanya okubomvu kungathuthukisa ikhwalithi yokulala, futhi abantu abaningi babika ukuthi kubasiza ukuba balale kangcono futhi bazizwe beqabulekile.
Nakuba kube nezifundo eziningana ezincane ezibonisa ithemba kule ndawo, ososayensi abakakenzi noma yiziphi izifundo ezinkulu ezidingekayo ukuze bafakazele ngokusobala izinzuzo zokwelapha ngokukhanya okubomvu kokulala. Kodwa noma ngabe ucwaningo olukhulu lungakenziwa, izifundo ezincane kanye nabantu abathi luyasebenza zibonisa ukuthi lunomphumela omuhle.
Ukwelashwa Nge-Red Light Kukusiza Kanjani Ukulala?
Izifundo zokwelapha ngokukhanya okubomvu zibonisa ukuthi kusiza abantu ukuba balale kangcono. Kodwa ososayensi basanda kuqala ukuthola ukuthi lokhu kwenzeka kanjani.
Iqembu labacwaningi, eliholwa nguDkt. Ronnie Yeager, lishicilele iphepha elibalulekile elichaza umbono walo wesayensi mayelana nendlela ukwelashwa kokukhanya okubomvu okuthuthukisa ngayo ubuthongo. Lokhu kusekelwe ku-hormone i-melatonin. I-Melatonin iyi-hormone esiza ekulawuleni iwashi lomzimba futhi isenze silale. Ukukhanya okuluhlaza okwesibhakabhaka kucindezela i-melatonin, yingakho ukukhanya okuluhlaza okwesibhakabhaka kusenza siphaphame.
Abacwaningi bachaze ukuthi ukwelashwa ngokukhanya okubomvu kungasebenzisana kanjani namaseli ukuze kwandiswe amazinga e-melatonin. Bachaze nokuthi ukukhanya okubomvu kungaba nezinye izinzuzo zezempilo.
Uma abacwaningi beqinisile, ukwelashwa ngokukhanya okubomvu kungakusiza ukuthi ulale futhi kukusize ulale kahle. Nakuba kudingeka ucwaningo olwengeziwe ukuqinisekisa le modeli yokuqala, imibono eyisisekelo yalolu cwaningo ikwenza kucace ukuthi ukwelashwa ngokukhanya okubomvu kungakukhuthaza kanjani ukulala ngempumelelo.
Amathiphu Asheshayo Okuthola Ubuthongo ObungconoNgakho-ke singakusebenzisa kanjani lokhu ukuze kusisize silale kangcono?
Nazi ezinye iziphakamiso:
1) Qala usuku lwakho ngokuphuma elangeni ngokushesha nje lapho uvuka. Lokhu kuzosetha kabusha iwashi lomzimba wakho. Izifundo zikhombisile ukuthi ukuchayeka elangeni ekuseni kakhulu kungathuthukisa ubuthongo.
Uma ukwazi, phuma ngaphandle elangeni ngezikhathi ezahlukene emini. Njengoba ucwaningo oluvela e-Oxford lubonisa, ikhwalithi kanye nokwakheka kokulala kuhlobene nokukhanya.
3) Gwema i-caffeine ngemva kwemini.
4) Zama ukusebenzisa isibani esibomvu esinconywe yi-MERICAN